Intermittent Fasting 101
Intermittent fasting is a pattern of eating based on when you eat
12-16 hours fasted with an eating window of 8-12 hours
Start with 12 hours fasted with a 12 hour eating window (ex: finish eating at 7pm and have breakfast at 7am), transition to 13 hours fasted, 11 hours eating, etc.
Break the fast with healthy, whole foods.
Eat nutrient-dense, fiber rich foods during the eating window.
Drink lots of water (with electrolytes, if needed) during the fast and eating window.
Intermittent Fasting Benefits:
Autophagy – cellular repair mechanisms
Improves insulin sensitivity
Lowers blood pressure
Lowers LDL cholesterol and triglycerides
Increases growth hormone while fasting
Improves digestive health
Promotes nervous system & brain health
Prevents cognitive decline
May decrease abdominal fat
May extend lifespan
Ketosis and Intermittent Fasting is not recommended for these conditions:
Pregnancy and breast feeding
History of eating disorders
Children and teenagers
Irregular menstrual cycles
High level athletes*
Poor thyroid function